Not All Sports Drinks Are Created Equal: How Electrolytes and Carbs Fuel Smarter Hydration
Imagine this: You’re 45 minutes into a long run or a tough strength training session. You feel your pace slipping. Your legs are getting heavy. You reach for your water bottle—because you know staying hydrated is important—but it doesn’t do much.
What if the problem isn’t your conditioning... but your fueling strategy?
At Zero Point One Physical Therapy, a performance physical therapy clinic in NoMad NYC, we work with active adults and athletes who train hard—and often hit frustrating plateaus they can’t quite explain. One of the most overlooked reasons? Poor hydration and under-fueling during sessions.
And here’s the kicker: New research is showing that the type of hydration matters more than we used to think.
The Science Behind Dual-Carb Hydration
A comprehensive review published in Nutrients examined dozens of studies on the impact of functional beverages on performance. One of the most striking findings was how electrolyte drinks that contain both glucose and fructose can increase endurance by up to 54% in specific training scenarios.
Why does this work?
Your body absorbs glucose and fructose using different intestinal transporters (SGLT1 for glucose, GLUT5 for fructose).
Most single-carb drinks overload the glucose pathway, leading to gut distress—cramping, bloating, or nausea.
By combining carbs, you increase total carb absorption and oxidation, leading to more usable fuel during exercise.
This isn’t just theory. In real-world training—especially when athletes were fasted or hadn’t eaten optimally—dual-carb drinks still improved endurance, hydration, and comfort.
This is a game changer for NYC professionals training early in the morning, during their lunch break, or after work when nutrition timing isn’t always perfect.
What Counts as Carbs? Simple Fuel Options from Your Kitchen
When we talk about fueling with carbohydrates before or during a workout, you don’t need fancy gels or engineered drink mixes. Many household staples can do the job just as well—especially for sessions under 90 minutes.
Everyday carb options to fuel performance and longevity:
Liquid/semi-liquid carbs:
Table sugar – 1 tbsp = ~12g carbs (mix with water + salt for DIY drink)
Honey or maple syrup – 1 tbsp = ~17g carbs
Fruit juice – 1 cup = ~25–30g carbs
Banana + water + pinch of salt – Smooth, natural carb source
Solid carbs:
Banana – ~27g per medium banana
Dates or dried fruit – 2 Medjool dates = ~30g
White bread or rice cake with jam
Gummy bears / fruit snacks – Quick-digesting sugar
Salted pretzels – Carbs + sodium
Pro tip from our NYC physical therapists:
Combine 8 oz of water, 1 tbsp honey or maple syrup, a pinch of salt, and lemon juice for a DIY hydration drink that supports both performance and recovery.
Dr. Stacy Sims’ Hydration Strategy: Maple Syrup, Himalayan Salt, and Viscosity
If you follow Dr. Stacy Sims, renowned exercise physiologist and author of Roar, you may have seen her recommend a unique hydration strategy:
Water + maple syrup + Himalayan salt
Sims suggests this combo improves hydration by increasing the viscosity of the drink—helping it stay in the gut longer for better absorption.
Is It Backed by Research?
Yes—her recommendation aligns with current research in hydration science:
Maple syrup provides both glucose and fructose—ideal for dual-carb absorption and fluid transport.
Himalayan salt delivers sodium, the primary electrolyte for hydration, and small amounts of magnesium and potassium.
Viscosity may enhance fluid contact time in the small intestine, though more studies are emerging on this.
✅ The take-home: This DIY mix supports hydration through carb-facilitated absorption and sodium-based retention—two keys to sustainable performance.
Try it before your next long session:
12–16 oz cold water
1 tbsp maple syrup (~17g carbs)
A pinch of Himalayan salt (~200–300mg sodium)
Optional: lemon juice or orange juice for flavor and potassium
We often recommend this strategy at Zero Point One Physical Therapy, especially for NYC-based runners, lifters, and hybrid athletes looking to support hydration and energy during training.
What Electrolytes Actually Do — And Why Sodium Is the MVP
Electrolytes are charged minerals that regulate:
Fluid balance
Muscle contractions
Nerve impulses
Blood pressure
The most relevant for hydration include sodium, potassium, magnesium, calcium, and chloride.
Why Sodium Is the Star
Sodium drives hydration by:
Facilitating water absorption in the gut via sodium-glucose transport
Retaining water in the bloodstream and cells
Preventing overhydration-related issues like hyponatremia
📚 Shirreffs & Maughan (2000) found that sodium-enriched drinks significantly improved fluid retention after exercise compared to plain water.
How Much Sodium Should You Use?
300–500 mg per 16 oz for moderate sweat rates
700–1000 mg/hr in hot, humid, or high-intensity conditions
At Zero Point One, we advise patients to go beyond flavor and focus on function-first options like Promix (our preferred), LMNT, Skratch Labs, and Precision Hydration when training consistently or at high intensities.
What Good Hydration Looks Like — Before, During, and After Your Workout
Before Your Workout
Goal: Start training hydrated with enough sodium
Drink: 12–20 oz water + 300–500 mg sodium (salt, tab, or mix)
Add 15–25g of carbs if fasted or training early
Sims’ maple syrup + salt combo is a go-to for morning sessions
During Your Workout
Under 60 mins: Plain water is often fine
Over 60 mins or high-intensity:
Drink 13–27 oz/hr
Include 300–700 mg sodium
Add 30–60g carbs/hr (glucose + fructose preferred)
Examples:
Skratch or Maurten hydration mix
DIY: 16 oz water + maple syrup + Promix
Banana or dates with water + salt
After Your Workout
Drink 16–24 oz per pound lost
Replenish sodium and carbs for recovery
Use recovery drinks, salty broths, or coconut water + protein
This approach aligns with our 3-step process at Zero Point One Physical Therapy, especially Step 3: Raise the Ceiling, where we help patients optimize their performance through strength and conditioning, fueling strategies, and recovery habits.
The Mindset Shift: Hydration Is Fuel, Not Just Water
Here’s the reframe:
Hydration isn’t about avoiding thirst. It’s about fueling capacity and protecting recovery.
Inconsistent energy? Struggling to recover? Experiencing cramping or performance dips? Your hydration and fueling strategy might be the missing piece.
At Zero Point One Physical Therapy, we go beyond rehab—we teach NYC professionals, athletes, and longevity-minded adults how to take control of their pain, performance, and progress with systems that work.
FAQ
Do I need to hydrate during every workout?
No. Under 60 minutes, water is fine. Over 60 minutes or higher intensity? Add sodium and carbs.
Is Dr. Stacy Sims' mix research-backed?
Yes. It supports dual-carb uptake, fluid absorption, and sodium retention—backed by physiology and hydration science.
Can I just drink Gatorade?
Most commercial sports drinks are low in sodium and too sweet. They’re okay in a pinch but not optimal for long or serious training.
How do I know if I’m drinking enough?
Weigh yourself pre- and post-session. A 2% loss = dehydration. Also watch for dark urine and sluggish energy.
What’s the best hydration drink for NYC athletes?
For high-demand training: Skratch, LMNT, Maurten, or Precision Hydration. DIY versions with salt + carbs also work well.
If you are sick of being in pain and want to regain your freedom to live your life to the fullest, let us help you.
Zero Point One Physical Therapy | Out-of-Network Physical Therapy in NoMad NYC
Helping you move beyond limitations with progressive, strength-forward care.